 It’s summer and your trying to get that shredded that six pack, right? First, we need to nail down the basics.
Aside from genetics, results are derived from nutrition 80% and exercise 20%. So lets get that diet straightened out. For the 180 lb man he should be getting around 2500-3000 calories focusing on the three macro nutrient groups. I believe 180-200g of protein, 200-300g of carbohydrates, and 50-75g of (healthy) fats should be a great range for a fat burning diet. (Note: Everybody is different and you may need to experiment and adjust these values to meet your body’s needs.) You’re probably thinking to yourself, “ok so I have the numbers down, but what food do I eat?” Proteins should come from lean meats, egg whites, nuts, and/or protein shakes. Carbohydrates should come from whole-wheat sources such as whole grain oats, whole wheat bread, sweet potatoes, brown rice and other whole-wheat sources. It is imperative to speed up the metabolism and to do so you need to spread your three big meals into 6 snacks throughout the day, preferably 2 hours apart. If this stuff is all new and you want to go to the grocery store to embark on your journey to a great beach body then let me start you off with a sample grocery list: 100% Whole Oats, Whole Wheat bread, egg whites (liquid egg whites are convenient or you can separate the whites from the yolk in whole eggs), fresh fruit, canned tuna, 100% ground turkey, boneless skinless chicken breasts, sweet potatoes, broccoli, and anything else you feel may give you good results. Eating clean is the first step to torching body fat, and looking shredded. So stay disciplined and enjoy the beach or pool.
*Disclaimer: This is only my opinions and beliefs they are not to be treated as professional medical advice. I am not to be held responsible for any harm done to yourself because of this article.
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